There are ways you can reduce your risk of having a fall, including making simple changes to your home and doing exercises to improve your strength and balance.
If you have fallen in the past, making changes to reduce your chances of having a fall can also help you overcome any fear of falling.
Some older people may be reluctant to seek help and advice from a GP and other support services about preventing falls because they believe their concerns will not be taken seriously.
But all healthcare professionals take falls in older people very seriously because of the significant impact they can have on a person's health.
Discuss any falls you have had with a GP and say if it's had any impact on your health and wellbeing.
The GP can carry out some simple balance tests to check whether you're at an increased risk of falling in the future. They can also refer you to useful services in your local area.
Avoiding falls at home
Tips for preventing falls in the home include:
- immediately mopping up spillages
- removing clutter, trailing wires and frayed carpet
- using non-slip mats and rugs
- making sure all rooms, passages and staircases are well lit
- organising your home so that climbing, stretching and bending are kept to a minimum, and to avoid bumping into things
- getting help to do things you're unable to do safely on your own
- not walking on slippery floors in socks or tights
- not wearing loose-fitting, trailing clothes that might trip you up
- wearing well-fitting shoes that are in good condition and support the ankle
- taking care of your feet by trimming your toenails regularly and seeing a GP or podiatrist (foot health professional) about any foot problems
Strength and balance training
Doing regular strength exercises and balance exercises can improve your strength and balance, and reduce your risk of having a fall.
This can take the form of simple activities such as walking and dancing, or specialist training programmes.
Many community centres and local gyms offer specialist training programmes for older people.
Exercises that can be carried out at home are also available. Ask a GP about training programmes in your area.
It's important that a strength and balance training programme is tailored to the individual and monitored by an appropriately trained professional.
There's also evidence that taking part in regular tai chi sessions can reduce the risk of falls. Tai chi is a Chinese martial art that places particular emphasis on movement, balance and co-ordination.
Unlike other martial arts, tai chi does not involve physical contact or rapid physical movements, making it an ideal activity for older people.
Read more about physical activity guidelines for older adults
Look after your eyes and make an appointment to have a sight test if you're concerned that vision loss (even when wearing glasses) is increasing your risk of having a fall.
Not all vision problems can be cured, but some problems can be treated with surgery – for example, cataracts can be removed using cataract surgery.
Drinking alcohol can lead to loss of co-ordination and exaggerate the effects of some medicines.
This can significantly increase the risk of a fall, particularly in older people.
Avoiding alcohol or reducing the amount you drink can reduce your risk of having a fall.
Excessive drinking can also contribute to the development of osteoporosis.
Page last reviewed: 25 June 2021
Next review due: 25 June 2024